Friday 3/1/13

Clean and jerk: 60%x3+1, 70%x3+1x2, 80%x3+1x2

Conditioning: MAP session – AMRAP 5 min @80% 7 toes-to-bar, 10 wallballs (20/14lbs), rest 5 min, AMRAP 5 min @80% 10 slam balls, 5 box jumps w/ step down (30/24”), rest 5 min, AMRAP 5 min @80% 7 SDHP (95/65lbs), 10 HR push-ups, rest 5 min, AMRAP 5 min 7 push press (95/65lbs), 10 walking lunges – once again, this is at 80%, no redlining

Wednesday 2/27/13

Snatch: 60%x2, 70%x2, 75%x2, 80%x2

Power clean: 60%x3, 65%x3, 70%x3x2
Squat: 60%x3, 70%x3, 80%x3, 85%x2
Conditioning: 3 rounds for total time – 15 double KB snatches (50/35lbs), 20s HARD Airdyne, 1 min rest

Tuesday 2/26/13

AM) Conditioning: EMOM 8 min – 30 double unders, 5 toes-to-bar

AM) 10 min handstand walk practice
PM) LADIES ONLY – Press: heavyx3x4 – heavier than last week
PM) 500m row, rest 2 min, x6

Monday 2/25/13

Power snatch: 60%x3, 65%x3x2, 70%x3x2

Clean and jerk: 60%x1+3, 70%x1+3x2, 80%x1+2x2
Snatch pull: 90%x3x3
Conditioning: AMRAP 12 min – 1 strict muscle-up (those that MUST kip may; if you do not have a muscle-up the scale is 1 strict pull-up, 1 strict dip), 3 dips, 5 kipping HSPU, 2 front squat @85% - practice your kip

Week 3/9

Monday 2/25/13 –

Power snatch: 60%x3, 65%x3x2, 70%x3x2
Clean and jerk: 60%x1+3, 70%x1+3x2, 80%x1+2x2
Snatch pull: 90%x3x3
Conditioning: AMRAP 12 min – 1 strict muscle-up (those that MUST kip may), 3 dips, 5 kipping HSPU, 2 front squat @85% - practice your kip

Tuesday 2/26/13 –

AM) Conditioning: EMOM 8 min – 30 double unders, 5 toes-to-bar
AM) 10 min handstand walk practice
PM) LADIES ONLY – Press: heavyx3x4 – heavier than last week
PM) 500m row, rest 2 min, x6

Wednesday 2/27/13 –

Snatch: 60%x2, 70%x2, 75%x2, 80%x2
Power clean: 60%x3, 65%x3, 70%x3x2
Squat: 60%x3, 70%x3, 80%x3, 85%x2
Conditioning: 3 rounds for total time – 15 double KB snatches (50/35lbs), 20s HARD Airdyne, 1 min rest

Friday 3/1/13 –

Clean and jerk: 60%x3+1, 70%x3+1x2, 80%x3+1x2
Conditioning: MAP session – AMRAP 5 min @80% 7 toes-to-bar, 10 wallballs (20/14lbs), rest 5 min, AMRAP 5 min @80% 10 slam balls, 5 box jumps w/ step down (30/24”), rest 5 min, AMRAP 5 min @80% 7 SDHP (95/65lbs), 10 HR push-ups, rest 5 min, AMRAP 5 min 7 push press (95/65lbs), 10 walking lunges – once again, this is at 80%, no redlining

Saturday 3/2/13 –

Squat: 60%x4, 70%x4, 80%x3x3
Deadlift: build to heavy 5 TOUCH-AND-GO
Conditioning: for time – 50 cleans (135/95lbs), 25 muscle-ups, 50 thrusters (95/65lbs), 25 chest-to-bar pull-ups, 500m row

Saturday 2/23/13

 Squat: 60%x4, 70%x4x2, 80%x4x3

Conditioning: teams of 2 male and female – 100 pull-ups (chest-2-bar for men, regular for women), 80 ring dips, 60 burpees, 400m partner carry any combination switch as needed, 20 deadlifts (315/225lbs) - break up as needed except for deadlift which must be alternating reps
Rest exactly 5 minutes
Same teams AMRAP 4 min – Row – must switch every 200m

And this is why commas matter.  It should have read: "teams of 2, male and female."

Friday 2/22/13

Snatch: 60%x3, 70%x3x2, 80%x3x2

Hang power clean: 60%x4, 65%x3x2, 70%x3x2
Jerk: 60%x3, 70%x3x2, 80%x3x2
Clean pulls: 80%x4x4
Bench press: heavyx5x3
Conditioning: 4 min AMRAP – double unders – sets of 20 only (must break at 20) – get someone to count for you/witness because first place in this workout gets a cash prize of $20

Wednesday 2/20/13

If you know me, you know I don't like having conversations that should never need to happen.  Just like a dog shouldn't be allowed to crap on the pavement outside the gym, people should be responsible for picking their crap up after their workout.  I hate to be the grumpy father here, but I am thinking about dropping competitor programming at this point and only giving the option to workout with the group classes.  I will not pick up another DB, belt, strap, plate, bar, tape, pre-wrap, Starbucks coffee spill blocker, note card, or any other item left out.  Fix this problem.

Front squat: 60%x4, 70%x3x2, 80%x3x2
Conditioning: 5 rounds – 3 min AMRAP 3 squat clean thrusters (135/95lbs), 6 burpees, 9 sit-ups, rest 1 min - score is rounds and reps completed

Tuesday 2/19/13

Power snatch: 60%x2, 65%x2, 70%x2x3

Clean: 60%x3, 70%x3x2, 80%x3x2
Snatch high pull: 80%x4x4
Conditioning: 3RNFT – 5 DB push press each arm as heavy as possible, 10 strict parallette HSPU (set deficit with abmats to something manageable, ladies may band as needed), 10 total lunges with 2 KB in front rack position (50/35lbs)

2/18/13 Monday

Snatch: 60%x2, 70%x2, 80%x2x4 EMOM

Jerk: 60%x2, 70%x2, 80%x2x2
Clean deadlift: 85%x3x2
Squat: 60%x4, 70%x3x2, 80%x3x2
LADIES ONLY – Press: heavyx4x4
Conditioning: 10! Power cleans (135/95lbs), GHD sit-ups, GHD back ext

Week 2 of 9

2/18/13 Monday –

Snatch: 60%x2, 70%x2, 80%x2x4 EMOM
Jerk: 60%x2, 70%x2, 80%x2x2
Clean deadlift: 85%x3x2
Squat: 60%x4, 70%x3x2, 80%x3x2
LADIES ONLY – Press: heavyx4x4
Conditioning: 10! Power cleans (135/95lbs), GHD sit-ups, GHD back ext

Tuesday 2/19/13 –

Power snatch: 60%x2, 65%x2, 70%x2x3
Clean: 60%x3, 70%x3x2, 80%x3x2
Snatch high pull: 80%x4x4
Conditioning: 3RNFT – 5 DB push press each arm as heavy as possible, 10 strict parallette HSPU (set deficit with abmats to something manageable, 10 total lunges with 2 KB in front rack position (50/35lbs)

Wednesday 2/20/13 –

Front squat: 60%x4, 70%x3x2, 80%x3x2
Conditioning: 5 rounds – 3 min AMRAP 3 squat clean thrusters (135/95lbs), 6 burpees, 9 sit-ups, rest 1 min - score is rounds and reps completed

Friday 2/22/13 –

Snatch: 60%x3, 70%x3x2, 80%x3x2
Hang power clean: 60%x4, 65%x3x2, 70%x3x2
Jerk: 60%x3, 70%x3x2, 80%x3x2
Clean pulls: 80%x4x4
Bench press: heavyx5x3
Conditioning: 4 min AMRAP – double unders – sets of 20 only (must break at 20) – get someone to count for you/witness because first place in this workout gets a cash prize of $20

Saturday 2/23/13 –

 Squat: 60%x4, 70%x4x2, 80%x4x3
Conditioning: teams of 2 male and female – 100 pull-ups (chest-2-bar for men, regular for women), 80 ring dips, 60 burpees, 400m partner carry any combination switch as needed, 20 deadlifts (315/225lbs) - break up as needed except for deadlift which must be alternating reps
Rest exactly 5 minutes
Same teams AMRAP 4 min – Row – must switch every 200m

2/16/13 Saturday

Power snatch + OHS 3+3: 60%, 65%x2, 70%x2 – do 1 power snatch, then 1 OHS x3 per set

Power clean and power jerk 3+3: 60%, 65%x2, 70%x2 – same
Deadlift: build to quick and easy triple
Conditioning: 15 min AMRAP – 10 chest-to-bar, 10 double KB snatch (35/20lbs), 10 box jumps w/step down (30/24”)

2/15/13 Friday

Snatch: 60%x2, 70%x2, 80%x2x3

Clean and jerk 2+1: 60%x1, 70%x1, 80%x3 - meaning 3 sets
Front squat: 60%x3, 70%x3, 75%x3, 80%x3x2
Conditioning: MAP session – 5 min AMRAP @ 80% 5 KB snatch R 5 KB snatch L (50/35lbs), 1 muscle-up, 5 ring dips – rest 5 min – 5 min AMRAP @80% 5 burpees, 15 HEAVY rope double unders – rest 5 min – 5 min AMRAP @90% 10 hard row strokes – damper @ 8, 7 slam balls – constant work, no redline during the AMRAPs; work to bring heart rate down quickly between efforts via walking around, focusing, meditating, whatever it is YOU do

2/13/13 Wednesday

AM) 3x1 mile repeats w/ 5 min walking rest – should be a quick pace you can hold for all 3 repeats - preferably on a track

PM) 4 RNFT – 50 double unders, 10 burpees AFAP, 15 unbroken wallballs – rest as needed between rounds

2/12/13 Tuesday

Power snatch: 60%x3, 65%x3, 70%x2x3

Power clean and split jerk: 60%x3, 65%x3, 70%x2x2
Clean deadlift: 80%x3x4 – perfect pull form
Conditioning: 2 minutes single unders, 2 min row, 2 min bike x2 – work on efficiency of movement, should be conversational throughout

2/11/13 Monday

***Percentages will be based off projected PRs at end of this cycle!  If you have no idea what to reasonably aim for, ask myself, CBo, CGreg, or Jessie.  You may also ask in the comments.

Snatch:60%x2, 70%x2x2, 80%x2x2

Clean and jerk 2+1: 60%, 70%x2, 80%x2 - meaning 2 sets of 2 cleans and 1 jerk
Snatch high pull: 80%x3x4
Squat: 60%x3, 70%x3x2, 80%x3x2
Hanging stall bar raises: 3x15
Conditioning: 4 RFT – 3 OHS, 6 push jerks, 9 deadlifts (155/105lbs), 200m row - bar comes from floor

Layout for the 17 weeks leading up to Regionals

(Sorry for late post on Saturday.  Please input your data so I can update my stuff.)

17 weeks until regionals

Three 3-week mesocycles then two 4-week mesocycles

First two 3-week cycles will be preparation cycles, last 3-week cycle will be pre-competition.  We will max at the end of these 9 weeks.  Conditioning in the first six weeks of this cycle will be noticeably increased.  I will also use the first six weeks to get a feel for how far we can overreach/over-train each of you without crashing.  I ask now that in addition to posting weights and results, please leave a quick note on how you feel.  Tired.  Great.  Run down.  Whatever you like…  Any data is better than no data.

First 4-week cycle (of the last 8 weeks) will be preparation cycle, last 4-week cycle will be pre-competition.  Regionals will be at the end of these 8 weeks.  I will try to overload the endocrines as smartly as possible in those first four weeks.  The pre-competition four weeks will be lower volume, higher intensity, and be used to get your bodies and central nervous systems fresh for competition.  If we do this correctly, you will be very run down (maybe even get sick) during those first four weeks, but will be in a position to freshen up and fire on all cylinders by regional’s time.

Primary goals are to at least maintain if not slightly build Olympic lift strength while bringing up conditioning levels; and we will further specialize and become more efficient in standard CF conditioning movements.

Secondary goal is to acquaint ourselves with less common movements and their intricacies.

Tertiary goal is to further delineate between roles of individual athletes on the team.

Notes on this current cycle:

It will be easy to feel like you aren’t doing enough Olympic lifting in the beginning of this cycle.  That will be easy to do coming off the Bulgarian style cycle we just finished where we were going to heavy almost every day.  Be smart.  Follow the program.  Use this time to really hone your technique.  Light snatches and CJs should be PERFECT.  Also, the lifting will need to be lower volume in the beginning to allow us to up our conditioning volume.

If a day is broken up in to AM and PM work, but you cannot break it up like that, please do the best you can to find some rest time between efforts – even if it is only 10-15 minutes.

We will begin to incorporate more MAP (max aerobic power) sessions in to our training, especially Fridays and Saturdays.  These should never be maxing your heart rate.  If you have a monitor, I suggest you wear it and learn to feel what 80-90% feels like.  I want you to find a pace you can sustain throughout efforts and then recover from very quickly.  This type of work is very effective training for a lot of what the team style workouts will throw at us.  So remember, when you see MAP that means unbroken, sustainable pace style work.

2/11/13 Monday –

Snatch:60%x2, 70%x2x2, 80%x2x2
Clean and jerk 2+1: 60%, 70%x2, 80%x2 - meaning 2 sets
Snatch high pull: 80%x3x4
Squat: 60%x3, 70%x3x2, 80%x3x2
Hanging stall bar raises: 3x15
Conditioning: 4 RFT – 3 OHS, 6 push jerks, 9 deadlifts (155/105lbs), 200m row

2/12/13 Tuesday –

Power snatch: 60%x3, 65%x3, 70%x2x3
Power clean and split jerk: 60%x3, 65%x3, 70%x2x2
Clean deadlift: 80%x3x4 – perfect pull form
Conditioning: 2 minutes single unders, 2 min row, 2 min bike x2 – work on efficiency of movement, should be conversational throughout

2/13/13 Wednesday –

AM) 3x1 mile repeats w/ 5 min walking rest – should be a quick pace you can hold for all 3 repeats - preferably on a track
PM) 4 RNFT – 50 double unders, 10 burpees AFAP, 15 unbroken wallballs – rest as needed between rounds

2/15/13 Friday –

Snatch: 60%x2, 70%x2, 80%x2x3
Clean and jerk 2+1: 60%x1, 70%x1, 80%x3 - meaning 3 sets
Front squat: 60%x3, 70%x3, 75%x3, 80%x3x2
Conditioning: MAP session – 5 min AMRAP @ 80% 5 KB snatch R 5 KB snatch L (50/35lbs), 1 muscle-up, 5 ring dips – rest 5 min – 5 min AMRAP @80% 5 burpees, 15 HEAVY rope double unders – rest 5 min – 5 min AMRAP @90% 10 hard row strokes – damper @ 8, 7 slam balls – constant work, no redline during the AMRAPs; work to bring heart rate down quickly between efforts via walking around, focusing, meditating, whatever it is YOU do

2/16/13 Saturday –

Power snatch + OHS 3+3: 60%, 65%x2, 70%x2 – do 1 power snatch, then 1 OHS x3 per set
Power clean and power jerk 3+3: 60%, 65%x2, 70%x2 – same
Deadlift: build to quick and easy triple
Conditioning: 15 min AMRAP – 10 chest-to-bar, 10 double KB snatch (35/20lbs), 10 box jumps w/step down (30/24”)

2/9/13 Saturday

Snatch: max
Clean and jerk: max
Front squat: max

2/7/13 Thursday

Mid hang snatch: 70%x1x6

Power clean and jerk: 75%x1x6
Conditioning: 2k row @ 60% perceived effort

2/6/13 Wednesday

Snatch: heavy single; 85%x1x2

Clean and jerk: 85%x1x2
Back squat: 80%x1x3
Conditioning: 15-12-9 DB thrusters 35/20lbs, burpees

2/5/13 Tuesday

Mid-hang snatch: 70%x1x8

Power clean and power jerk: 75%x1x8
Conditioning: 5 min clock - 750m row, 20 HSPU, remainder of time KBS @ 70/50lbs - REST 5 min - 5 min clock - 250 double unders, 20 HSPU, remainder of time KB SDHP @ 70/50lbs - score is swings and high pulls

2/4/13 Monday

Snatch: heavy single; 85%x1x3

Clean and jerk: heavy single; 85%x1x3

Conditioning: EMOM for 7 min - 1 front squat @ 90% and 3 muscle-ups

Max week!

For those of you heading to ETSU, you may condition as you see fit this week.  It will not set you back to forego conditioning all week in lieu of some light intensity rowing etc.  Nonetheless, I will leave it up to you.

2/4/13 Monday –

Snatch: heavy single; 85%x1x3
Clean and jerk: heavy single; 85%x1x3

Conditioning: EMOM for 7 min - 1 front squat @ 90% and 3 muscle-ups

2/5/13 Tuesday –

Mid-hang snatch: 70%x1x8
Power clean and power jerk: 75%x1x8
Conditioning: 5 min clock - 750m row, 20 HSPU, remainder of time KBS @ 70/50lbs - REST 5 min - 5 min clock - 250 double unders, 20 HSPU, remainder of time KB SDHP @ 70/50lbs - score is swings and high pulls

2/6/13 Wednesday –

Snatch: heavy single; 85%x1x2
Clean and jerk: 85%x1x2
Back squat: 80%x1x3
Conditioning: 15-12-9 DB thrusters 35/20lbs, burpees

2/7/13 Thursday –

Mid hang snatch: 70%x1x6
Power clean and jerk: 75%x1x6
Conditioning: 2k row @ 60% pace - do the math (Brandon, do the math for them)

2/9/13 Saturday –

Snatch: max
Clean and jerk: max
Front squat: max

1/2/13 Saturday

Clean and jerk: heavy single

Below the knee hang snatch: heavy single
Conditioning: teams of 4 – 1,000 double unders; 3k row; 100 thrusters, 100 SDHP, 100 deadlifts (135lbs) – for every female on the team subtract 10lbs off the bar and 10 reps off the barbell movements – DU must be done in sets of 50 (not unbroken) and no single team member may do more than 500, barbell movements must be done in sets of 5 at the least